Tuesday 10/01/2013

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge. Sign up under CF Lighthouse and become part of the team. Register here: //beta.active.com/seaford-ny/running/brick-26-2013

***There is no password for the team***

Weekly Warmup

Strength: Deadlifts work up to your 90% of 1RM then do 4 sets of 3 reps with 90 to 180 seconds rest. (If you feel you will compromise your back then do Sumo Deadlifts)


For time:

50 Push-ups (Chest must hit ground and full lockout on elbows)


1, 2, 3, 4, 5, 4, 3, 2, 1 reps of:

  • Power Clean & Jerk (185/130lbs)
  • Box Jumps (30″/24″)


50 Pull-ups


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949